9/30/19

9/30/19

CrossFit Allegiance – CrossFit

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Weightlifting

Both lifts off the rack

Snatch Technique

3 Sets:

3 Snatch Drops

2 Snatch Balances

Technique Loads: No Higher Than 35% of 1RM Squat Snatch

Snatch Balance

On the 1:30 x 5 Sets:

2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Squat Snatch

STIMULUS

• Building a little heavier and just sticking to the snatch balance in Part B

• Complete 2 snatch balances at increasing loads every 90 seconds

• Sets begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

Metcon

Snake Bite (Time)

21-15-9:

Squat Snatch, 95/65

CTB Pull-Ups

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